Hi,
I'm Anna Korf.
Welcome to the smooth release practice.
Today we will gently reset the nervous system with a simple rhythm.
Inhale through the nose and soft long exhale through the mouth.
I invite you to find a comfortable seated position,
Let your body feel supported and close your eyes.
Take a slow breath in through your nose and softly breath out through your mouth.
Once again,
Inhale through the nose and long easy exhale through the mouth.
Inhale through the nose,
Let the exhale be relaxed,
Not forced,
And continue breathing.
Allow your shoulders to drop,
Let your face soften.
Try to relax a little bit more with each exhale.
Make the exhale a little longer than inhale,
No counting needed,
Just slightly longer.
Inhale and a smooth steady release.
Imagine the breath flowing out of you like warm air.
With every exhale,
Let something soften.
Your jaw,
Your chest.
If it feels good,
You can add a gentle sigh on the exhale.
There is nothing to push,
Nothing to achieve.
Just breathe in and slowly let everything go and notice how your body responds.
Maybe your heartbeat slows,
Maybe your thoughts quiet down,
Maybe you simply feel a little heavier and a little steadier.
Stay with your own rhythm,
Not all tension.
What you feel in your body.
Just exhale,
Allow yourself to relax a little bit more.
Let the exhale empty you comfortably,
Not completely,
Just enough to fill the space.
And keep breathing.
Inhale through the nose and exhale through the mouth.
With each exhale,
Relax a little bit more,
Allow yourself to let something go.
And keep breathing.
And take a few more breaths like this.
And now allow the breath to return to its natural pace and notice how you feel.
Maybe more settled,
Maybe more present,
Maybe more here.
Take one final inhale through the nose and one long smooth exhale through the mouth.
And gently open your eyes.
Thanks yourself.
And thank you for practicing with me.
Carry this softness with you.
See you soon.
